5 Common Myths About Protein—Busted!

Protein is one of the most misunderstood nutrients. With so much conflicting advice online, let’s bust some of the biggest myths surrounding high-protein diets.

Myth 1: Eating too much protein damages your kidneys

Truth: Unless you have pre-existing kidney disease, there’s no evidence that high-protein diets harm healthy kidneys.

Myth 2: You can only absorb 20–30g of protein per meal

Truth: Your body can process more; the excess is just absorbed more slowly. It may be optimal to space intake throughout the day, but going slightly over isn’t wasted.

Myth 3: Protein makes you bulky

Truth: Muscle growth takes time and effort—especially for women. Eating protein alone won’t make you “bulky”—it’ll help you tone and recover better.

Myth 4: You need protein powder to meet your goals

Truth: While convenient, it’s totally possible to get enough protein from whole foods like eggs, lentils, dairy, tofu, and meat.

Myth 5: Plant protein isn’t as good as animal protein

Truth: While some plant proteins lack one or two amino acids, eating a varied diet (like beans + rice) balances it out. Many plant-based eaters thrive on high-protein diets!

Final note: Don’t let myths scare you. Protein is your friend—smart intake is the key.